Warm-Up
2:00 Cardio Choice
–
For Quality:
8:00 EMOM
Minute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats
Build to 70 percent cluster weight
A cluster is a thruster but you are dropping the bar and squat cleaning it every rep
Weightlifting
Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster
The goal here today is to build to around 85% of 1RM Thruster
***1.1 today means 1 squat clean cluster, wait 10 seconds, 1 squat clean cluster
Workout
For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: 95/65lbs (43/30kg)
***there are workouts where you can pull parts for scaling from level 1 and level 2 and sometimes you should stick with one or the other. Ask your coaches and read the stimulus section we post below the workout everyday! Almost always chase the stimulus and to finish under the time cap. There are exceptions sometimes.
Level 2:
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
4-8-12-16-12-8-4
Lateral Burpees Over Barbell
Thrusters
Barbell: 45/35lb, 20/15kg
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 17:00
Score: Time
Stimulus: Open Style Workout Prep
RPE: 9/10
Primary Objective: Strong Back Half Finish
Secondary Objective: Bar Facing Burpee Cadence
This will not be comfortable in any way, shape, or form. This classic couplet will tease you into making bad decisions with the low volume sets out of the gate; do not take the bait unless you know you can handle it. Most athletes should aim to stay in control into the set of 20 thrusters, and then start to build intensity through the descending sets on the back half of this workout. Pure, total body fitness will be on display today.
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose